Biceps Workout Routine Guide
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ScribdTranslationsBiceps Workout Routine Guide
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ScribdTranslationsBACK - BICEPS
Generally, the breaks between sets are 1 to 2 minutes depending on the group.
muscular and the methodology you are carrying out, this is where we will use the
active rest: take advantage of the time when you rest your chest or other muscles to give
some puppets, work the calves, heel raises to the glute; do
squats and more.
WE ARE GOING TO DO 30 REPS OF ANY OPTION WE HAVE
ACTIVE REST IS MANDATORY
WARM-UP BEFORE THE TRAINING ROUTINE
Knees up (30 seconds)
Static wall squat (30 seconds)
Heels back (30 seconds)
Jumping jacks (30 seconds each side)
Knees up (30 seconds)
Lumbar bridge (30 seconds)
Heels back without impact (30 seconds)
Push-ups (10 seconds)
Squats (15 seconds)
WE DO THIS CIRCUIT 3 TIMES PRE-TRAINING.
WE REST 1 MINUTE AFTER EACH CIRCUIT.
SPINE
ROUTINE
Warming up before a tough workout is essential to avoid injuries. Don't even think about
happen to go straight for an exercise that requires 75% of your total strength without first
do a little warm-up with lighter weights.
1.- DOMINADAS:
- Series: 6
- Repeticiones: 8 a 10
- Rest: 30 jumping jacks – 20 seconds standing.
EXECUTION:
Exhale while lifting your body until your chin rises.
over the bars.
2. Hold a couple of seconds.
3. Inhale while lowering your body until your arms and shoulders
be fully extended.
2.- NEUTRAL GRIP REMO
- Series: 4
Repetitions: 8 to 10
- Break: 40 heel jumps to the glute – 20 sec standing.
Holding a bar with a pronated grip (that is, where we place
with palms facing down), we will start by slightly bending the knees; and
then, we will lean the torso forward, bending at the waist,
keeping the back straight until it is positioned properly
parallel to the ground.
Now, while keeping the torso still, Exhale and Lift the bar towards
you. Keep your elbows close to your body and only use your forearms to
maintain weight. In the upper contraction position, bow to the
muscles of the back and maintain a brief pause.
Then inhale and slowly lower the bar back to the starting position.
3.- Open grip chest pull
- Series: 4
- Repeticiones: 8
- Rest: 20 heel jumps to the glute.
Execution: MAXIMUM WEIGHT.
Initial position
1. Choose your weight and sit on the pull-down machine, adjusting it so that your
thighs fit under the supports.
2. Hold the bar with a pronated grip (overhand), with your hands wider apart.
separated by the width of the shoulders.
Execution
1. Exhale while slowly pulling the bar down towards your face until the moment when
that touches the top of his chest.
2. Squeeze your shoulder blades and hold them like that for a couple of seconds.
3. Inhale while slowly returning the bar to the initial position.
4. Repeat for the recommended number of repetitions.
4.- DUMBBELL ROW
- Series: 5
Repetitions: 8 2 last sets.
- Rest: 30 sec. Polichinels
Execution: MAXIMUM WEIGHT.
From this initial position and keeping the back fixed, we must inhale and pull the.
dumbbell to lift it towards the back while the arm remains parallel to the body,
bringing the elbow far back to imitate the gesture of a demo. We exhale at the end of the movement.
as we slowly descend the weight again.
5.- Seated row on low pulley
- Series: 4
- Repeticiones: 8
Execution: MAXIMUM WEIGHT.
Initial position
1. Sit on the low pulley machine and grasp the straight bar with an underhand grip.
shoulder width.
2. Straighten your back and slide your glutes back. The cable should be tight and the
arms and shoulders should be stretched forward.
Execution of the exercise
Holding your elbows close to your body, pull the bar towards your abdomen
while exhaling.
2. Stick out your chest and tighten the back muscles, count a couple of seconds.
3. Inhale while returning the bar to the starting position (without arching the back),
with the arms and shoulders stretched forward.
6.- SHRUGGING SHOULDERS WITH DUMBELLS
- Series: 4
Repetitions: 30 - 30 - 30 - 30
- Rest: 30 seconds of jumping jacks.
Execution: FOLLOWED
In this situation and with your back completely straight. You are going to shrug your shoulders.
holding the dumbbells firmly with your hands (no other part of your
arms should not move except for the shoulders, not even the elbows.
Breathe in a rhythmic manner while lowering and raising your shoulders.
3. Perform the exercise with the number of sets and repetitions you have planned.
BICEPS
1.- Inclined bicep curl.
- Series: 4
- Repeticiones: 18 – 16 – 14 - 12
Break: 1 min.
Execution: MAXIMUM WEIGHT.
EXECUTION:
Keep your arms in this position relative to your trunk, and without changing it, bend your
lean forward while inhaling and trying to contract the area of the
biceps. It should be noted that only the forearms will show movement.
2. Continue until your biceps are at the point of maximum contraction;
this should be when the dumbbells are close to the shoulders.
3. Hold this contraction position for at least one second, then, in a
controlled movement and exhaling air, return to the position with which
let's begin.
4. Repeat the movement as many times as you have planned in your routine.
2.- CONCENTRATED CURL WITH DUMBBELLS:
- Series: 3
- Repeticiones: 8
- Descanso: 1 min descanso
Execution: MAXIMUM.
TECHNIQUE:
Sit on a bench with both feet on the floor.
2. Hold a dumbbell with one hand, with the palm facing
upward when holding the weight. That is, it is in the action of supination.
3. The elbow of the arm that is performing the exercise must be supported on the face.
inner thigh of the same side, while the arm is extended.
4. From that position, the concentrated curl movement begins with the torso.
in a slight incline. You inhale and bend the elbow to be able to lift the weight
from the foot to the opposite knee.
5. At the end of the movement, you exhale and begin the controlled descent of the total weight.
until extending the elbow again.
3.- BICEPS CURL
- Series: 4
- Repeticiones: 10
- Rest: 1 min rest
Execution: MAXIMUM WEIGHT.
[Link] do them correctly, stand up with your back straight.
with relaxed shoulders, grab the dumbbell or the bar and take it with both hands.
If you take it with your hands apart, you will be working the inner area of the biceps.
if you do it with your hands very close together you will be working the outer area of the
biceps
2. Once this is done, you start with the movement, going up and down successively,
you should have your legs slightly bent and your torso upright, it is a movement
repetitive depending on the series that the instructor assigns you.
3. If you do it yourself, you raise and lower your arms by bending them, you raise them to the height
from the shoulders and down, but not completely, without touching your legs, although always
We recommend that you be instructed by an expert in the field.
4. Remember to maintain a smooth and controlled breath, try not to breathe.
uncontrollably even when you are so tired, as oxygenation is also
a key factor in achieving the results they desire.
4.- REVERSED CURL BAR
- Series: 4
- Repeticiones: 10
Rest: 1 min rest
Execution: MAXIMUM WEIGHT.
Start by lifting the bar until your biceps tighten and meet.
totally contracted. Thus, this will reach the height of your shoulders.
2. It is recommended to hold the position for at least one second and then, with
slowly and in a controlled movement, lower the bar.
3. The ideal is to perform repetitions until reaching muscle failure; however, you must
practice the execution technique, preferably a few times without load, to
to get used to the movement.